5.9.24
/Metcon
Partner WOD
3 RFT
40 T2B
12 Wall Walks
CAP programming from 4/16/2024
Skill Development
10 minutes of handstand practice.
Accessory
Conditioning
800m Run x2
Rest 4 minutes between
RX+: 20/14lb vest
Metcon
Partner WOD
3 RFT
40 T2B
12 Wall Walks
CAP programming from 4/16/2024
Skill Development
10 minutes of handstand practice.
Accessory
Conditioning
800m Run x2
Rest 4 minutes between
RX+: 20/14lb vest
Metcon
Partner WOD
2k Row
200m Farmers Carry @ 35/25 (RX+ 50/35)
2k SkiErg
100 Sit-ups
2k Row
Accessory
6x50’ Reverse Sled Drag
Conditioning
Row 500m
Last tested on 12/20/2022
Metcon
Partner WOD
3k Row
100 Overhead Squats @ 95/65
100 Pull-ups
Last tested on 2/18/2016
Accessory
10 min EMOM
O: 20 Crossovers
E: 15 GHD Sit-ups
Metcon
Partner WOD
300/250 Calorie Bike
300 Double-unders
Split as necessary
Last tested on 11/6/2019
Accessory
Strength Superset
DB Bench Press 4x10
Max Bullhorn Dips
Metcon
Partner WOD
30 min AMRAP
20 Burpees
50 Push Press @ 75/55
750m Row
Last tested on 3/14/2017
Accessory
Strength Superset
DB Bench Flyes 4x15
DB Bench Press 4x8
At OV CrossFit we realize everyone has a unique starting place - you may be a "new mover" or a seasoned athlete. Our upfront assessment helps guide people to the best program for their goals and abilities.